lutein Archives - Amazing Health Advances

Daily Pistachio Consumption Linked to Improved Eye Health

The AHA! Team — Tue, 03 Dec 2024 06:23:49 +0000

American Pistachio Growers via News-Medical – A new study from researchers at the Friedman School of Nutrition Science and Policy at Tufts University has found that consuming pistachios daily may significantly improve eye health by increasing macular pigment optical density (MPOD), due to the plant pigment lutein, a key factor in protecting the eyes from blue (visible) light and age-related damage. The randomized controlled trial showed that compared to eating a usual diet alone, eating 2 ounces (57 grams) of pistachios per day for 12 weeks as part of a usual diet resulted in a significant increase in MPOD in otherwise healthy middle-aged to older adults. MPOD is an important indicator of eye health, as it protects the retina and is linked to a reduced risk of age-related macular degeneration (AMD), a leading cause of blindness in older adults. Findings from this research are timely, as according to a national poll by the American Foundation for the Blind, Americans fear vision loss more than they fear other serious health problems. Key findings Increased MPOD: Participants who consumed pistachios daily saw a significant rise in MPOD after just 6 weeks, with the effect sustained throughout the 12-week study. Natural Lutein Source: Pistachios are the only nut that provides a measurable source of lutein, a powerful antioxidant that helps protect the eyes. AMD Prevention Potential: The study suggests that regular pistachio consumption could offer a natural dietary approach to reducing the risk of AMD. “Our findings indicate that pistachios are not only a nutritious snack, but they may also provide significant benefits for eye health. This is especially important as people age and face higher risks of vision impairment.” Dr. Tammy Scott, a research and clinical neuropsychologist and lead author of the study Unique role of lutein from pistachios and eye health Lutein, found in pistachios, plays a critical role in maintaining eye health by filtering blue light and acting as an antioxidant in the eye. The study found that pistachio consumption nearly doubled participants’ daily intake of lutein, which is typically very low in most American diets, and significantly raised plasma levels of lutein. Dr. Scott explains that in the study, participants were selected to have low habitual baseline lutein intakes in their diet and just 2 ounces per day rapidly increased lutein levels in the blood in only 6 weeks. “By simply incorporating a handful of pistachios into your diet, you can improve your intake of lutein, which is crucial for protecting your eyes,” notes Dr. Scott. She adds that pistachios provide a source of healthy fat, potentially making the lutein from pistachios better taken up into the body. In the study, about 1.6 mg of lutein was provided from pistachios, which would be enough to double the average daily consumption of lutein, which is in a class of plant pigments known as xanthophylls, in U.S. adults. Broader health benefits of lutein Beyond supporting eye health, the lutein found in pistachios may also benefit brain function. “Lutein crosses the blood-brain barrier, where it may help reduce oxidative stress and inflammation,” notes Dr. Elizabeth Johnson, a co-investigator on the study. As with the eye, lutein selectively accumulates in the brain and may play a role in reducing cognitive decline. Studies suggest higher lutein levels are associated with better cognitive performance, including memory and processing speed, making pistachios a valuable addition to a diet aimed at supporting overall healthy aging. Source: American Pistachio Growers Journal reference: Scott, T. M., et al. (2024). Pistachio consumption increases Macular Pigment Optical Density in healthy adults: a randomized controlled trial. Journal of Nutrition. doi.org/10.1016/j.tjnut.2024.10.022. To read the original article click here.

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Protect Your Vision With Goji Berries

AHA Publisher — Wed, 16 Feb 2022 08:39:39 +0000

Lori Alton via NaturalHealth365 – Age-related macular degeneration, or AMD – characterized by deterioration of the light-sensing macula in the eye’s retina – is the leading cause of blindness in Americans over age 65. According to the Bright Focus Foundation for Macular Degeneration Research, AMD currently affects over 11 million people in the United States, a number that is likely to increase with the ongoing “graying” of America. Goji berries (botanically known as Lyceum barbarum) have been used to promote visual health in Traditional Chinese Medicine, where they are revered as “eye brighteners.” Now, a new study from the University of California, Davis, supports this traditional claim – and shows that compounds in these tiny crimson berries promote macular pigment density (MPD). Learn why MPD is such a “big deal” when protecting and preserving vision – and why scientists are so intrigued by the potential of goji berries against macular degeneration. Goji Berries Are “Sunscreen for the Eyes,” Scientists Claim As it turns out, goji berries are extremely rich in lutein and zeaxanthin, a pair of natural plant pigments (or carotenoids). Lutein and zeaxanthin are concentrated in the retina cells, where they provide oxidant defense – meaning that they can protect against damage from harmful free radicals. In addition, lutein and zeaxanthin help to filter and absorb “blue” light emitted from smartphones, laptop screens, and TVs. (Let’s be honest – all too many of us experience substantial daily exposure to this potentially damaging light!) The new study, published last month in Nutrients, involved healthy adults aged 45 to 65. Five times a week, participants received either 28 grams a day of goji berries (about a handful) or a commercial supplement containing 6 ml of luteinand 4 ml of zeaxanthin. After 90 days, the goji berry group displayed significant improvements in macular pigment density and higher levels of beneficial carotenoids in the skin. Study leader Xiang Li, a doctoral candidate in the Nutritional Biology Program at UC Davis, likened goji berries to “sunscreen for the eyes.” “The higher the lutein and zeaxanthin in your retina, the more protection you have,” Li added. The team concluded that healthy middle-aged individuals’ regular intake of goji berries might protect vision. “The next step for our research will be to examine goji berries in patients with early-stage AMD,” said study author Glenn Yiu, an associate professor in the Department of Ophthalmology and Vision Sciences. Goji Berries, With Highly Bioavailable Compounds, Outperformed High-Dose Commercial Supplements Prof. Yiu noted that goji berries improved the macular pigment density of healthy participants “beyond” the power of nutritional supplements. And while the goji berry group had increases in lutein and zeaxanthin levels in the macular pigment and skin, the commercial supplement group showed no change in levels. (The scientists pointed out that the carotenoids in goji berries are in a highly bioavailable form, which presumably could account for the superior results of the berries). By the way, this is not the only human study showing benefits from goji berries. A separate study published in Optometry found that seniors who drank goji berry juice for 90 days significantly increased their levels of zeaxanthin and other antioxidants. AMD Can Jeopardize the Ability to Perform Everyday Tasks AMD’s classic symptoms include blurriness of central vision, colors appearing faded or washed out, and distortions in vision, such as straight lines appearing curved. While peripheral vision may be left unaffected, AMD can still impair your ability to read, write, drive, or recognize familiar faces. Being over age 60 raises your risk of AMD, as does smoking. In fact, experts report that smokers have four times the risk of developing AMD as non-smokers! Finally, nutrition, sun exposure, and genetics can play a role. (Important: While there are no early symptoms of AMD, it can be detected during a comprehensive eye exam. Scheduling a regular check-up with your ophthalmologist is a wise move.) Commercial formulations featuring lutein and zeaxanthin – in combination with vitamin C, vitamin E, zinc oxide, and copper oxide – are marketed as AREDS (Age-Related Eye Disease Study) vitamins. Your integrative doctor may advise you to try an AREDS supplement to promote healthy vision. Spark Athletic Performance and Sharpen Mental Focus You can enjoy goji berries fresh or dried. The dried berries have an appealing, raisin-like taste, while fresh berries are reminiscent of tart cranberries. You can also access their benefits in the form of juices and teas. In addition, goji berries are available in supplement form. Naturally, check first with your integrative doctor before supplementing. By the way, goji berries promote more than eye health. They are also believed to support restful sleep, promote healthy weight, enhance athletic performance, boost the immune system and elevate mood. In an early trial published in the Journal of Alternative and Complementary Medicine, volunteers drank 120 ml of goji berry juice a day for two weeks. At the study’s end, they reported improved energy and athletic performance, sharper focus, and feelings of contentedness and calm. Goji berries may be tiny – but when it comes to health benefits, they pack an outsize “punch.” And, they just may help you see a brighter future. Sources for this article include: ScienceDaily.com MedicalNewsToday.com MedicalNewsToday.com NIH.gov BrightFocusFoundation.org To read the original article click here.

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4 Nutrients That Can Supercharge Your Brain Function

AHA Publisher — Wed, 05 Aug 2020 07:00:57 +0000

Lori Alton via NaturalHealth365 – Are you feeling “frazzled?” For many people, the seemingly endless stream of data from social media, online news sources and cable TV can create a mentally fatiguing sense of “information overload.” But, an assortment of natural brain nutrients may be able to help. Scientific research shows that these nootropic (brain function-enhancing) compounds can speed up brain processing, increase alertness and motivation, improve memory, diminish anxiety and stress and even fight cognitive decline. In other words, these supplements can help to “supercharge” cognitive function – while promoting clarity, focus and a sense of calm. Let’s take a look at four of the very best brain nutrients for sharpening mental abilities and combating tension. Boost Memory and Mood with Bacopa Bacopa monnieri – also known as Brahmi, water hyssop and Indian pennywort – has long been revered in the Ayurvedic healing system for its ability to enhance brain function while decreasing anxiety and stress. Bacopa contains constituents called bacosides – powerful antioxidant and anti-inflammatory agents that neutralize disease-causing free radicals. In addition, they arrest the harmful peroxidation of fats that can contribute to neurodegenerative conditions such as Alzheimer’s disease. In animal studies, bacopa extracts were shown to reverse memory impairment and signs of dementia. These studies also demonstrated that bacopa increased the growth and branching of brain nerve cells – significantly improving the animals’ spatial memory. In addition, animal studies have shown that bacopa supplementation modulates the production of neurotransmitters (the brain’s chemical messengers), reduces brain inflammation, promotes the all-important connections between brain cells and increases blood flow to the brain. And, yes, human studies on bacopa have been even more promising! In one double-blind, placebo-controlled trial published in Psychopharmacology, researchers gave healthy young volunteers 300 mg of bacopa a day for twelve weeks. They found that the bacopa extracts significantly improved the speed with which the volunteers processed visual information – as well as improving memory, enhancing attention and accelerating learning rate. A natural healer might recommend a bacopa amount of 500 mg a day to enhance cognitive function. Of course, check first with your own doctor before supplementing. Gotu Kola: The “Go-To” Brain Nutrient for Supporting Cognitive Function and Relieving Stress Botanically known as Centella asiatica, gotu kola has a long history of use in Traditional Chinese Medicine to treat epilepsy, insomnia and anxiety. Like bacopa, gotu kola may be referred to as “Brahmi,” although the two herbs are unrelated. But, similar to bacopa, gotu kola has brain-boosting abilities. There is evidence that extracts from this Asian herb can help alleviate age-related mild cognitive impairment – the slight but noticeable decline in cognitive function that can accompany normal aging. In one placebo-controlled study of elderly adults, two months of gotu kola supplementation caused significant improvements in attention and reaction time, especially when given at the highest amounts of 750 mg, daily. Improvements were also seen in short-term working memory, word recognition, spatial memory and picture recognition – leading the team to remark that gotu kola has the potential to combat age-related cognitive decline in the healthy elderly. Keep in mind, this versatile brain nutrient also has stress-relieving and mood-lifting effects that may help it to reduce anxiety and depression. For maximum benefit, look for a high-quality formulation standardized to contain asiaticosides and asiatic acid. Natural healers may advise gotu kola amounts at around 500 mg a day – but, as we like to say, check with your integrative physician before supplementing. Two Vision-Improving Brain Nutrients Share a Surprising Link with Cognitive Function Lutein and zeaxanthin are carotenoids – natural plant pigments with powerful antioxidant and disease-fighting abilities. Levels of lutein and zeaxanthin are concentrated in the macula at the center of the retina – where they help to protect against threats to vision such as age-related macular degeneration, chronic inflammation and the damaging effects of blue light. These beneficial carotenoids are also found in the brain. And, scientists have recently discovered an intriguing fact: People with the highest levels of lutein and zeaxanthin in the macula and plasma also happen to have the highest cognitive capabilities. Studies have shown that higher levels of these carotenoids in the brain are associated with better brain function and performance in the areas of learning, memory, perception, decision-making and motor coordination. Naturally, this finding has piqued the interest of researchers, with nine different clinical studies dedicated to exploring this connection. Lutein and Zeaxanthin Can Enhance Memory and Recall – and “Buffer” Cognitive Decline The research shows that oral intake of lutein and zeaxanthin increases the processing of visual signals and enhances memory retention, causing improvements in cognitive function. In a year-long study published in 2017 in Nutrients, researchers set out to determine whether daily supplementation with 10 mg of lutein and 2 mg of zeaxanthin could improve cognitive function in healthy volunteers aged 18 to 30. The team found that the supplements resulted in significant improvements in memory, reasoning and complex attention – the ability to entertain and assess simultaneous, complicated ideas in the mind before appropriately acting on them. Supporting this sort of sophisticated “mental juggling” is particularly valuable in these days of widespread multi-tasking, split screens and divided attention! By the way, it isn’t only young, healthy individuals who benefit from lutein and zeaxanthin supplementation. In a year-long study of elderly adults published in 2017 in Journal of the International Neuropsychological Society, the carotenoids improved complex attention, learning and memory while increasing brain blood flow. The impressed researchers concluded that the supplements benefited neurocognitive function, thereby “buffering” cognitive decline. You can boost dietary intake of lutein and zeaxanthin with healthy amounts of organic carrots, pumpkins, kale, spinach, squash and corn. These carotenoids are also available as a supplement – but be sure to check with your doctor to see what’s best for you. No doubt, confusion, mental fatigue and brain fog can all take a toll on performance and quality of life. The natural brain nutrients listed above can help sharpen memory and reasoning skills and get you “back in the game.” Sources for this article include: LifeExtension.com, NIH.gov, NIH.gov, ClevelandClinic.org To read the original article click here. 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